5 Sessions/Wk – Long Course Run Plan for Athletes with a VDOT of 55-59 (Competition)

Average Weekly Training Hours 07:11
Training Load By Week
Average Weekly Training Hours 07:11
Training Load By Week

VDOT = 55-59. Number of run sessions per week available = 5. This is a Long Course Triathlon run training plan for the Competition phase, lasting 8 weeks. This plan is designed for athletes with a VDOT result of 55-59 who are able to train in this discipline 5 times per week. Duration of the sessions are no more than 2 hours and the maximum volume per week is 8 hours. If you are currently unable to train for 2 hours at a time, then we strongly recommend completing one of our pre season plans. This plan starts at any time you choose. For more information on which is the right plan for you, visit www.tritrainingharder.com

Sample Day 2
0:40:00
ENDURANCE RUN (0.67 HOURS)

The purpose of this session is to develop aerobic endurance and efficiency. The aim of this session is to run at a comfortable pace. Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort --------------- Warm up: Start jogging easily (L1) for about 5 minutes as your systems wake up. --------------- Main Set: Hold Marathon Intensity (L3) for the rest of the duration of the session. Try to keep a high leg turnover when running throughout this session. --------------- Cool Down: Stretch, compression and ice.

Sample Day 3
1:00:00
3.11mi
50TSS
3.2KM RUNNING TIME TRIAL

Take your time from the time trial and compare it at: http://tritrainingharderllpblog.blogspot.com/2013/10/run-testing-calculating-your-vdot-pace.html to check your VDOT and all your running times/splits, heart rates and intensities for future sessions. --------------- Warm Up: 2-3 laps easy jogging. 2 laps jog the bends and striding the straights. – 10 minutes of general activation warm up. (e.g. Walking lunges, walking with high kicks, skipping, fast feet, forward frog jumps, ski jumps each side of the track line. Take your time- quality over quantity.) – 10 minutes of run-specific drill work. (e.g. High knees and ‘squashing the orange’ into a quick run out or bounds. Focus on posture, core engagement and arm drive.) – 5 minutes of dynamic stretching. (e.g. Calf raises off a step, leg swings, glute stretching and back stretching. Focus on particular areas of weakness as required.) --------------- Main Set: 3200m best effort. Record your time and your maximum heart rate. Use the link above to work out your training zones. --------------- Cool Down: 3 Laps easy jogging and or walking. Compression, ice and stretching

Sample Day 5
1:14:00
84TSS
RUN- FARTLEK (COMPETITION)

The purpose of this session is to stress both anaerobic and aerobic systems and to help develop your recovery speed. If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX). Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort --------------- Race Intensities: Above Race Intensity = 1 intensity level above the race intensity you are training for Below Race Intensity = 1 intensity level below the race intensity you are training for --- Super Sprint – Sprint pace 106-110% LTHR, 6 RPE; Sprint – Sprint pace 102-106% LTHR, 5 RPE; Olympic – Olympic pace 97-101% LTHR, 4.5 RPE; Half Ironman – Half Ironman pace 89-91% LTHR, 3.5 RPE; Ironman – Ironman pace 78-84% LTHR, 2.5-3 RPE; Double Ironman – Double Ironman Pace 68-75% LTHR, 2-2.5 RPE --------------- Warm up: 5 minutes at Easy Intensity (L2) 10 minutes of Running Drills 5 minutes of strides --------------- Main Set: 5 minutes at Race Intensity 3 minutes at Interval Intensity (L5) 2 minutes at Threshold Intensity (L4) 1 minutes at Easy Intensity (L2) 1 minute at Repetition Intensity (L6) 2.5 minutes at Easy Intensity (L2) x3 --------------- Cool Down: 10 minutes of gentle jogging Stretching and walking (L1)

Sample Day 6
1:30:00
EASY RUN (1.5 HOURS)

The purpose of this session is to promote aerobic effiiciency and to aid active recovery. Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort -------------- Warm Up: Jog easily (L1) for about 5 minutes as your systems wake up. --------------- Main Set: Run at Easy Intensity (L2) for for the rest of the session. --- Aim to focus on breathing and technique as you are running. In this session it is key to hold the Easy Intensity whether you are going uphill or downhill or along the flat. --------------- Cool Down: Stretching and then compression and ice if necessary.

Sample Day 7
4:10:00
85TSS
LONG DISTANCE BRICK

The purpose of this session is to simulate a multi discipline race. Here we look to fatigue the legs on the bike and then focus on hitting the paces required on the run. Perform these sessions in a safe environment - you may well find it easiest to do the bike on a turbo trainer. Aim to hold the correct intensities and cadence for both cycling and running. Remember you are also aiming to improve your transition skills, so be disciplined on your transition rules as well! --------------- Cycling Intensities: Level 1 (L1) – Active Recuperation, 0–55% FTP, 0–68% LTHR, 0–2 RPE; Level 2 (L2) – Endurance, 56–75% FTP, 69–83% LTHR, 2–3 RPE; Level 3 (L3) – Tempo, 76–90% FTP, 84–94% LTHR, 3–4 RPE; Level 4 (L4) – Lactate Threshold, 90–105% FTP, 95–105% LTHR, 4–5 RPE; Level 5 (L5) – Maximal Aerobic Power, 106–120% FTP, 106%< LTHR, 6–7 RPE; Level 6 (L6) – Anaerobic Capacity, 121%< FTP, 106%< LTHR, 7–10 RPE; Level 7 (L7) – Neuromuscular Power, Max Effort; ––––– Running Intensities: Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy Pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon Pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold Pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval Pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition Pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort ––––––––––––––– Warm up: 20 minutes of easy cycling at L1-L3 – 10 minutes as: 2 minutes at L2 2 minutes at L3 2 mintues at L4 2 minutes at L5 2 minutes at L1 – 10 minutes of running at L2 with 3x 15 second pick ups hitting L5, 45 seconds recovery. ––––––––––––––– Main Set: 40 minutes cycling at L4 – 5x2 minutes running at L5, 1 minute recovery at L1 15 minutes cycling at L5 5x2 minutes running at L5, 1 minute recovery at L1 – 10 minutes cycling at L1 ––– 40 minutes cycling at L4 – 5x2 minutes running at L5, 1 minute recovery at L1 15 minutes cycling at L5 5x2 minutes running at L5, 1 minute recovery at L1 ––––––––––––––– Cool Down: 20 minutes easy cycling at L1 10 minutes of easy running at L2 – Do stretching and rolling as required. Use compression and ice as further recovery if necessary.

Sample Day 9
0:50:00
40TSS
THRESHOLD RUN (0.87 HOURS)

The purpose of this session is to stress your body while working at your aerobic threshold promoting efficiency. The effort will feel comfortably-hard and is a very important run session. Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) --------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort --------------- Warm up: Start jogging easily (L1-3) for about 5 minutes as your systems wake up with a couple of 10 second pick-ups increasing the pace for 10 strides or so. --------------- Main Set: Hold Threshold Intensity (L4) for the rest of the duration of the session. Try to keep a high leg turnover when running throughout this session and focus on form. --------------- Cool Down: Some walking, stretching, compression and ice as required.

Sample Day 10
1:15:00
5.97mi
55TSS
TRACK (COMPETITION)

The purposes of these competition track sessions are to continue developing your aerobic, muscular and biomechanical efficiency along with zeroing in on your specific race pace. Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges; (On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace) ---------------- Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE Level 2 (L2) – Easy Pace, 69-83% LTHR, 2-3 RPE Level 3 (L3) – Marathon Pace, 84-94% LTHR, 3-4 RPE Level 4 (L4) – Threshold Pace, 95-105% LTHR, 4-5 RPE Level 5 (L5) – Interval Pace, 106%< LTHR, 6-7 RPE Level 6 (L6) – Repetition Pace, 106%< LTHR, 7-10 RPE Level 7 (L7) – Max Effort ––––––––––––––– Race Intensities: Above Race Intensity = 1 intensity level above the race intensity you are training for Below Race Intensity = 1 intensity level below the race intensity you are training for ––– Super Sprint – Sprint Pace, 106-110% LTHR, 6 RPE; Sprint – Sprint Pace, 102-106% LTHR, 5 RPE; Olympic – Olympic Pace, 97-101% LTHR, 4.5 RPE; Half Ironman – Half Ironman Pace, 89-91% LTHR, 3.5 RPE; Ironman – Ironman Pace, 78-84% LTHR, 2.5-3 RPE; Double Ironman – Double Ironman Pace, 68-75% LTHR, 2-2.5 RPE ----------------- Warm up: 4 laps easy jogging. 2 laps jog the bends and striding the straights. 10 minutes of general activation warm up. (e.g. Walking lunges, walking with high kicks, skipping, fast feet, forward frog jumps, ski jumps each side of the track line. Take your time- quality over quantity.) 10 minutes of run-specific drill work. (e.g. High knees and ‘squashing the orange’ into a quick run out or bounds. Focus on posture, core engagement and arm drive.) 5 minutes of dynamic stretching. (e.g. Calf raises off a step, leg swings, glute stretching and back stretching. Focus on particular areas of weakness as required.) Check out the link to our YouTube channel below for advice on how to perform the running drills: http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX ----------------- Main Set: 3x1200m at Race Pace, 1 minute recovery 3x400m Above Race Pace, 2 minutes recovery 2x200 at Repetition Intensity (L6), 400m Easy Intensity (L2) recovery 1x800m at Race Pace, 1 minute recovery ------------------ Cool down: 1 lap easy jog/walk Stretching, ice and compression as required.